Are you the kind of person who spends many sleepless nights tossing and turning around in your bed? Do you feel tired and stressed the next morning? If this is you, it is advisable that you make your bed in a way that is conducive for better sleeping.
According to a study, many factors make people not get enough sleep, and this includes external factors such as your sleep surrounding. For example, a rough and lumpy mattress, dusty bedroom environment, and smelly sheets are three of the external factors in keeping you up for a long time at night.
Note: Insufficient Sleep can lead to Depression.
Therefore, it is essential that you optimize your bedroom into the most comfortable and pleasant sleep environment, For you to have a better and sound sleep at night, you can follow some of these tips in making your room the right place for sleeping.
Tips for having a Sound Sleep in the night:
You Can Start By Choosing Your Ideal Mattress
Sometimes, the solution to your sleep problem is as simple as getting a new, comfortable mattress. It is because one of the causes that hinders you to have that desired sleep is a lumpy, too soft or hard mattress. If your bed is not the ideal one for a sleeper like you, it is high-time that you ditch the old and get a new one.
You can choose various types of mattresses on the market nowadays. There is innerspring, latex, waterbed, airbed, and foam mattresses. For you to find the right one for you, you need to research first before shopping because buying a mattress is an important and expensive purchase.
Looking for the right size and firmness is also essential. If you find what you think is the ideal one for you, make sure to try the mattress at the store by lying down on it like you would at home. Also, do not forget to look for a warranty.
Go for a Comfortable Bedding
After buying your ideal mattress, you can now buy a natural, silky fiber sheets with a soothing color for you to achieve that much-needed sleep. You also need comfortable pillows, and more of it, to provide you warmth at night. On the cover of your mattress, go for a sunshine silk duvet. You must make sure that all these bed essentials have hypoallergenic properties to prevent allergy attacks in the middle of the night.
Maintain the Ideal Bedroom Temperature
According to Ralph Downey III, sleep medicine specialist at Loma Linda University, the temperature of the bedroom has a significant impact on your sleep.
The reason why it is crucial to set the thermostat to your desired level lies in the fact that the set point for our body temperature goes down when you go to bed. If the room is too hot or too cold, your body will have difficulty in attaining the set point.
Therefore, you must make sure that the bedroom temperature is conducive to sleeping. You can have an aircon, a portable heater, or a ceiling fan to keep your body temperature at its ideal level.
Clear Out the Clutter
One of the culprits that mess up your sleep is the clutter that surrounds your bedroom. Not only that a messy bedroom is not advisable in feng shui, but scientific studies also point to this fact for your sleep deprivation. It is because seeing too much clutter in your bedroom before you go to bed can cause uneasiness and anxiety that keeps you up all night.
Therefore, it would be better for you to make your room as neat and clean as possible before sleeping. It is advisable that you get a storage to store your things in your bedroom to avoid clutter in your bedroom.
Make It Dim or Keep It Dark
Did you hear about circadian rhythm? Well, a circadian rhythm is a mechanism that processes our 24-hour physiological, biochemical, and behavioral cycle. And one of the things that help alter our circadian rhythm is light. Thus, you need to know about the impact of light on your sleep.
Choose good quality lamp shades and place them in the right areas.
In a study, the researchers concluded that light inhibits the secretion of melatonin, a body hormone that helps you to doze off at night. Even if you are sleeping already, the eyelids still catch a sliver of light that will keep your brain from producing melatonin, hence keeping you awake.
TV, smartphones, your bedroom light, and anything that has blue light significantly impacts your sleep. Therefore, it is essential that you keep away from these gadgets and keep your room dim or dark to get that much-needed sleep.
Keep the Room Quiet
The brain processes background noises even if you are asleep. From the cars passing by outside to the annoying snores of your bedmates, there are just too many unwanted sounds that prevent you from dozing off quietly.
For you to fight off these noises, you must have a white noise machine, or you can put in your earplugs when you sleep. White noise can muffle annoying sounds and help you sleep comfortably.
Sleep is essential for us to be healthy, do tasks efficiently, and reduce psychological stress in our daily life. But there are some of us that find it hard to sleep comfortably. Perhaps, it may be due to the sleeping environment. Therefore, it is essential to follow the tips above for you to get that good night’s sleep.
Author Bio: Yassi Parrish is a home improvement blogger and health enthusiast. She writes topics ranging from tips on how to get a better sleep and bedroom makeover. She regularly visits Beds Online to look for high-quality beds and mattresses to achieve a good night’s sleep. In her free time, she loves to watch movies.